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Intensives Training

No DB

Intensiv   42 minutes

Zielbereiche: Core, Legs

Ausrüstung: Exercise Mat, Chair

Adam Weber
 		    Hinzugefügt von Personal Trainer Adam Weber
No DB
Tags
Körpergewicht Trainings Bauch- und Kern-Workouts Stuhl-Workouts

Exercises

Satz 1: 1 Runde
Neck Side Rotations
Neck Side Rotations
20 seconds
Lateral Neck Stretches
Lateral Neck Stretches
20 seconds
Clockwise Neck Rolls
Clockwise Neck Rolls
20 seconds
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
20 seconds
Butterfly
Butterfly
20 seconds
Wide Leg Stretches
Wide Leg Stretches
20 seconds
Seated Forward Bend
Seated Forward Bend
20 seconds
Wide Right Leg Stretch
Wide Right Leg Stretch
20 seconds
Wide Left Leg Stretch
Wide Left Leg Stretch
20 seconds
Firm your shoulder blades against your back for maximum effect.
Cobra
20 seconds
Then drop your head, round your spine and arch your back. Repeat.
Cat Cow
20 seconds
Return and repeat, alternating sides. Make sure you stabilize in your plank before switching sides.
Plank Bird Dog
20 seconds
Right Pigeon Leg
Right Pigeon Leg
20 seconds
Left Pigeon Leg
Left Pigeon Leg
20 seconds
Y-T-A
Y-T-A
20 seconds
Supermans
Supermans
1 minute

Satz 2: 1 Runde
Roll Ups
Roll Ups
1 minute
Cross Leg Obliques
Cross Leg Obliques
1 minute
Full Ab Curls
Full Ab Curls
1 minute
Crunch Punches
Crunch Punches
1 minute
Crunchy Frogs
Crunchy Frogs
1 minute
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
1 minute

Satz 3: 1 Runde
Leg Raises
Leg Raises
1 minute
Floor Wipers
Floor Wipers
1 minute
Hip Rock N Raises
Hip Rock N Raises
1 minute
Lying Leg Figure Eights
Lying Leg Figure Eights
1 minute
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
1 minute
Elbow Scissor Kicks
Elbow Scissor Kicks
1 minute

Satz 4: 1 Runde
Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.
Prisoner Squats
1 minute
Pistols
Pistols
1 minute
Dragon Squats
Dragon Squats
1 minute
Tip Toe Squats
Tip Toe Squats
1 minute
Standing Calf Raises
Standing Calf Raises
1 minute
Plie Squats with Tip Toes
Plie Squats with Tip Toes
1 minute

Satz 5: 1 Runde
Dips with Leg Extension
Dips with Leg Extension
1 minute
Spiderman Push-Ups
Spiderman Push-Ups
1 minute
Star Push-Ups
Star Push-Ups
1 minute
Hold your body in a very straight line keeping your abs and glutes contracted.
Elbows to Hands Plank
1 minute
Down Unders
Down Unders
1 minute
Forearm Dolphin Push-ups
Forearm Dolphin Push-ups
1 minute

Satz 6: 1 Runde
Bear Crawls
Bear Crawls
1 minute
Sit Throughs
Sit Throughs
1 minute
Monkey Walks
Monkey Walks
1 minute
Hold briefly, then return in a controlled manner to plank.
Alternating Side Planks
1 minute
Elbow Plank and Knee Draws
Elbow Plank and Knee Draws
1 minute
Crabwalk
Crabwalk
1 minute

Satz 7: 1 Runde
Punch with your front fist while blocking your face with the other hand.
Straight Punches
1 minute
Front Kicks
Front Kicks
1 minute
Power Punches
Power Punches
1 minute
Roundhouses
Roundhouses
1 minute
Shadow Boxing
Shadow Boxing
2 minutes

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Workout Kategorien

Vorgestellt

Vorgestellt

weight loss

Gewichtsverlust

abs & core

Bauch & Kern

bodyweight

Körpergewicht

youtube

YouTube

community created

Von der Community erstellt

weightlifting

Gewichtheben

interval timers

HIIT

cardio

Kardio

toning

Toning

full body

Ganzkörper

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